10 Tried and True Tips To Lose Weight

Losing weight can be difficult, especially if you don't have any experience with it and don't know where to start.

Even if you've been at this game before, it can be challenging to maintain your weight loss over time if you haven't figured out some tricks that make the process easier.

The following ten tips are tried and true ways to lose weight quickly and in an easy way.

1) Snack on air-popped popcorn

Rather than grabbing a granola bar, try snacking on an air-popped bag of popcorn. It has more fiber, but it's more filling too.

A study published in Appetite found that when people added an extra half cup of popcorn to their lunches, they could eat 2/3 fewer calories at their next meal—which is why we think it's one of our 50 Best Snack Ideas.

Use coconut oil: You might be surprised to hear that simply substituting coconut oil for other oils or butter can help you burn off fat in your sleep!

2) Drink green tea

It's become almost cliché to suggest green tea as a weight-loss aid, but there is some merit to sipping on green tea to kickstart your metabolism.

In a study published in The Journal of Nutrition, researchers at Oregon State University divided up participants into three groups: One group sipped water with no added flavoring, another drank green tea with no added spice, and a third paired four cups of water with four cubes of lime-flavored green tea.

The lime-tea drinkers consumed 20 percent fewer calories than those who didn't drink any teas during their meal—likely because of teas' caffeine and catechins stimulating thermogenesis (the body producing heat) in response to food consumption.

3) Try intermittent fasting

Another way to lose weight quickly is to try intermittent fasting. Intermittent fasting means you eat only within a specific time frame, usually several hours during a day (between 10 am and 6 pm).

You do not have access to food or calories outside these times—not even water.

As soon as you start fasting, your body goes into conservation mode: burning fat for energy instead of carbohydrates or sugars.

Because your body doesn't need food for fuel, it slows down its metabolic processes to run on minimal power.

During a fast, your body will also start using alternative fuel sources such as amino acids found in protein-rich foods like eggs or meat—it's like turbocharging your metabolism!

4) Eat slowly, savor each bite

One of the most common problems with our modern, fast-paced lives is that we eat too quickly, which leads to many unhealthy habits.

It can take up to 30 minutes for your brain to register that you're full, so try eating more slowly to stretch out meals.

There are even several benefits to eating more slowly! Slow eaters tend to consume fewer calories than their fast-eating counterparts; a study in Nutritional Journal found that people who ate quickly consumed almost 22% more calories than those who ate at a slower pace.

Additionally, it's thought that those who slow down while eating also experiences smaller spikes in blood sugar levels and lessened feelings of hunger compared with faster eaters.

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5) Record what you eat – every day

According to research from Stanford University, people underestimate their calorie intake on average by about 25 percent.

Most of us are more aware of what we eat for dinner than lunch (about 37 percent fewer calories).

Still, even then, our estimates are off: People tend to report eating fewer calories at lunch than they consume.

Keeping a food journal provides accountability (so we don't forget that second helping or fifth cocktail), helps you see where your daily calories are coming from, and can ultimately lead to weight loss when accompanied by other healthy behaviors like increasing physical activity or watching less TV.

6) Reward yourself with something other than food

When you want to lose weight, you may be tempted to reward yourself every time you reach a goal.

If it's something simple, like giving yourself a little pat on the back for exercising consistently or eating a healthy meal, there's no harm in that. However, if your reward is food—especially anything high in calories—you might sabotage your efforts.

Consuming fewer calories than you burn leads to weight loss—but doing so isn't as easy as drinking more is.

7) Exercise in the morning

We all have at least a few reasons we can't get up early to exercise: We didn't sleep well. We're tired. Our joints ache.

Sure, all of those things are true (that last one isn't exactly a revelation), but they aren't reasons not to exercise in general.

On days when your body is protesting, hit it in the morning before work.

Get up an hour earlier than usual, put on some workout clothes, go for a run or do something else that gets your heart rate up for 30 minutes or more—preferably outside if possible (getting some sun does wonder for energy levels).

And don't worry about what you wear!

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8) Get enough sleep

Getting enough sleep is one of the easiest ways to reduce stress levels, directly impacting our ability to lose weight.

Getting enough sleep will also help you concentrate better on your diet, which can affect your weight loss results in a big way.

There's no exact number for how much sleep you need each night, but experts recommend that adults get between 7-and 9 hours every night.

If you struggle with quality or quantity of sleep, start taking supplements like magnesium before bed to see if that helps improve things.

If it does, stick with it for a month or two before deciding whether or not you should continue taking them long-term.

9) Stop eating refined sugar

Refined sugar has been stripped of nutrients, and your body doesn't require much of it—so you could argue that you don't need to eat sugar at all.

But if you do eat sugar, limit yourself to about five or six teaspoons per day.

If you choose to cut out all refined sugar, realize that some natural sugars can still affect your weight.

For example, eating too many bananas could cause blood-sugar spikes and crashes, while sweet potatoes are a source of complex carbohydrates that digest slowly in your body.

Both could cause spikes in insulin levels and unhealthy weight gain over time.

10) Chew gum after dinner

According to a study published in Appetite, most of us have eaten enough when we feel fuller, but chewing gum after a meal makes us feel fuller.

Scientists aren't sure why it works, but it might be because your brain associates eating with how food feels in your mouth.

For example, chewing on crunchy or crispy foods might make you feel more full than if you'd swallowed them without chewing.

This new insight could help dieters stick to their low-calorie diets...and slim down without feeling starved!

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